Workout of the day

Announcements

Strong 1st Workshop May 18th 10a-12p and 1p-5p

MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM

UAF Buddy Comp 7/13 10:30am-1pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

Next Phoenix Class May 18th @6PM

HomeGrown AthletX - Functional Fitness

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Warm-Up (No Measure)

Mobility

1:00/1:00 minute Active Scorpion Stretch

:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 minute Alternating Active Pigeon Stretch

into..

Stability + Activation

2 Sets, For Quality

5/5 Reaching Step-Down with Toe Drag

10 Renegade Rows

:30 second Dead-Bug Alternating Heel Taps

15/15 second Pause Bird Dog Hold

The Interview (AMRAP - Rounds and Reps)

20:00 minute AMRAP , With Partner (Partner Waterfall)

15 Bench Press

10 Dual DB Box Step-Ups (Rx24/20, S 20/16″)

5 Devils Press

Barbell: (Rx135/95, S 115/75)

Dumbbells: 2x(Rx50/35, S 40/25)
Primary Objective: Keep the Bench Press to 2 sets or less on each round.

RPE: 8/10

Core Finisher (Checkmark)

4 Sets

:25-:20-:15-:10 L-Sit

-rest :30-

15 V-Ups

-rest :30-

60 second Weighted Forearm Plank

-rest as needed-
The L-Sits are ideally unbroken today, but for those longer sets, you may break them up as needed.

Announcements

Strong 1st Workshop May 18th 10a-12p and 1p-5p

MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Mom's Strength Conditioning

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Warm-up (No Measure)

Row

General warm-up/dynamic stretches

Ham ISO Hold + Breaths

Elevated Single-Leg Glute Bridges

Banded Deadbugs

Wall Angels

A1: Deadlift (Every 3:00 for 4 sets)

10-8-6-4

Deadlifts

5-5-5-5

Pendlay Row

*Record heaviest set

*See “A2” for pendlay row

A2: Pendlay Row

5-5-5-5

Pendlay Row

B: 15 Min AMRAP (No Measure)

8-10 Elevated Curtsy Lunge w/Knee Raise (ea side)

8-10 Seated Arnold Press

100' DB Mixed OH + Farmer Carry zig zags (ea side)

8-10 Side Plank Rotations (ea side)

Cooldown (No Measure)

Single-Leg Forward Fold

Single-Leg Hug the Knee Stretch

Legs on Wall Downtrain Breathing

Announcements

Strong 1st Workshop May 18th 10a-12p and 1p-5p

MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Uniquely Abled Fitness

Hang Power Clean (5x3 on the 1:30
Build throughout rounds)

16 Min AMRAP (AMRAP - Rounds and Reps)

8 box jump overs

8 db hang clean and jerk

8 box dips

Announcements

Strong 1st Workshop May 18th 10a-12p and 1p-5p

MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM

UAF Buddy Comp 7/13 10:30am-1pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

General

2 Sets, For Quality

12/9 Calorie Row

10 Samson Walking Lunges

8-10 Kettlebell Taters

Into..

Plyometric

2 Sets, For Quality Speed + Power

10/10 Single Leg Medicine Ball Rotational Toss

20 Parallel Rotational Medball Throw Drill

10 Rotational Medball Slams

10 Skater Hop and Stick

Clean and Jerk (Every 2:00 minutes, 6 Sets
2 Low Hang Squat Cleans + 1 Split Jerk
Starting @ 70% and increasing by feel today to around 8 RPE)

Frantic (5 Rounds for reps)

5 Sets

2:00 minute AMRAP

6-7-8-9-10 Thrusters

15/12 Cal Row or Ski or 11/8 Cal Bike

-Max Strict Pull-Ups in the Remaining Time

Load: (Rx135/95, S 115/75)
Primary Objective: Complete the Thrusters and Row in under 90 seconds each round.

RPE: 8/10

PRVN Recovery #8 (No Measure)

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Announcements

Strong 1st Workshop May 18th 10a-12p and 1p-5p

MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training:

Partner 1:

10 KB Sumo deadlift

10 BB Shoulder to overhead

10/10 DB Arnold press

Partner 2:

10 Ring rows

10 Ring push-ups

10 DBs Hammer curls

10 DBs Zottman curls

***12/12 Paloff press when bell rings***

Announcements

Strong 1st Workshop May 18th 10a-12p and 1p-5p

MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM

UAF Buddy Comp 7/13 10:30am-1pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Bodyheat + Mobility (No Measure)

2:00 minutes Echo Bike

into..

Mobility Drills

1:00 minute Foam Roller Thoracic Spine Extension

30/30 second Glute Smash and Floss

30/30 second Couch Stretch

Into..

Stability + Activation (No Measure)

2 Sets, For Quality

10/10 Single Leg Barbell Romanian Deadlift

10 Sumo Stance Goodmornings

10 Barbell Cossack Cossacks

Deadlift (Every 3:00 minutes, 5 Sets
6 Reps @ 70%
6 Reps @ 70%
4 Reps @ 75%
4 Reps @ 75%+
4 Reps @ 80%)

Into the Fire (Time)

43/30 Cal Row or Ski or 30/22 Cal Bike

15 Burpees

90 Double Unders (A:180 Singles)

15 Burpees

43/30 Cal Row or Ski or 30/22 Cal Bike

Time Cap: 10 minutes
Primary Objective: Complete the workout as close to 7 minutes as possible

Secondary Objective: Keep the Double Unders to 3 sets or less

Stimulus: Sprint Chipper

RPE: 9/10 *Go fast or go home

PRVN Recovery #9 (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold